7 Protein Shake Recipes to Fuel Your Post-Workout Diet

Whether you want to gain some muscle or slim down to fit into your favorite jeans again, protein shakes can help you achieve your goals. Your body contains about 62% water, 16% fat, 16% protein, 6% minerals, less than 1% carbohydrates, and tiny amounts of vitamins and other elements.

Protein is a key component to growing, building, and repairing your muscles on a daily basis. Any healthy adult should get about 45 to 56 grams of protein from their diet to maintain muscle mass and overall physique. A person who works out daily or lives an active lifestyle might need more than that.

Protein can be taken from different sources, such as fruits, vegetables, meat, eggs, and beans. But if you’re a busy person who doesn’t have time to cook protein-rich food or just don’t want to eat all those varieties of fruits and vegetables, a protein shake is the easiest way to meet your protein requirements.

Now, there are tons of protein shake recipes on the internet. Finding ‌a recipe that aligns with your needs might be daunting. That’s why today we bring you seven delicious protein shake recipes that are easy to make and delight your taste buds.

Why You Should Incorporate Protein Shakes into Your Daily Diet?

Before we go to the recipe section, first let's understand the benefits of protein shakes. Proteins are the building blocks of life. Every cell in your body contains protein. It is one of the most important elements that help create new cells and repair the damaged ones.

Here are seven benefits of including protein shakes in your daily diet.

1. Muscle Recovery and Growth

From infancy to old age, the muscles go through stress and micro-tears throughout our life cycle. You won’t notice the tear, but even right now, some proteins are actively working to repair some parts of your tissues.

During workouts, muscles are more susceptible to experiencing high levels of stress. This is why athletes, gym enthusiasts, and physically active people require a higher protein intake than those who are not as active.

2. Convenience

The fastest way to get protein for your body is by consuming protein shakes. This is the reason why protein shakes are so much in demand. It’s so convenient that you can make a cup of shakes in less than two minutes.

If you go for the traditional way of taking protein, you need ingredients such as meat, eggs, fruits, and vegetables. It's time-consuming!  And even though you manage to gather the ingredients and make a protein-rich meal, you still need time to digest. Protein shakes, on the other hand, are in liquid form and are easy to digest.

3. Can Help Reduce Weight

If you have ever drunk a protein shake, you know that you don’t feel that hungry for quite some time. If you want to reduce your weight, opting for a protein-rich diet can be the best way to start ‌your weight- loss journey.

Protein shakes or protein-rich foods increase the feeling of fullness, meaning you won’t feel hungry as you usually do. And when you don’t feel hungry, your body won’t crave for calorie intake. When you don’t crave calories, you simply start to lose weight. Simple logic!

4. Support Healthy Aging

If you look at your aging parents or grandparents, you’ll notice skins hanging down on the arm, chest, and other parts of the body. Why do you think this happens?

Is it because the skin is losing its elasticity? Skin elasticity is one factor, but the main reason is muscle loss. As we get older, our muscle mass also starts to shrink, and after some years it reaches a point where the skin has nothing to hold on to.

Adding protein shakes to your diet helps to strengthen your muscles and keep it intake. The more muscles you have, the younger you look despite your age. That's the reason Arnold Schwarzenegger still looks young even though he is 76 years old.

Primary Ingredients You Need to Make Any Protein Shake Recipes

There are hundreds of protein shake recipes on the internet. Just search for “Protein shake recipes” and you’ll be bombarded with thousands of pages with all types of recipes.

Despite there being so many recipes, the primary ingredients are all the same.

Protein

The foundation of any protein shake is its protein source. Protein comes in many forms, such as natural, powder, liquid, bar, and more. The commonly used form is the powder form. Protein powder is made of whey, casein, or plant-based. Those who prefer natural protein sources can opt for ingredients like Greek yogurt, nut butter, silken tofu, etc.

Fruits and Vegetables

Most protein shake recipes often include some types of fruits or vegetables. Some of the most popular fruit choices are bananas, berries, and mangoes. Speaking of vegetables, spinach and kale are the most popular choices.

Adding fruit and vegetables not only boosts the nutritional density of the shake but also elevates the taste altogether.

A healthy Balance of Fats and Carbohydrates

Individuals looking for a balanced protein shake recipe can incorporate healthy fatty acids. You can get healthy fats from avocado, chia seeds, and flaxseeds. Carbohydrates are also crucial, for that; you can add oats or quinoa for lasting energy and quick muscle recovery.  

Liquid, Sweeteners, and Superfoods

The choice of liquid can greatly influence the taste and consistency of your shake. Milk, almond milk, and coconut water are popular choices that add their own unique flavor and nutritional benefits.

For an extra flavor punch or nutritional boost, consider add-ins like cinnamon, cocoa powder, or matcha. Sweeteners like honey or agave syrup can also be added to taste, along with superfoods like spirulina or turmeric for an additional health kick.

Here are 7 Protein Shake Recipes You Can Try

Protein shakes offer a convenient and efficient way to boost protein intake, supporting muscle growth, repair, and overall health. They are particularly beneficial for athletes and fitness enthusiasts, aiding in recovery and enhancing performance.

Here are seven protein shake recipes that complement both taste and nutritional values.

Recipe 1 - Vanilla or Chocolate Protein Shake

What you’ll need?

• One Scoop of protein powder (chocolate or vanilla flavored).
• One Cup of unsweetened almond milk.
• One Ripe banana.
• One Tablespoon of unsweetened cocoa powder.
• One Tablespoon of peanut butter.

How to make it?

• Cut the banana into pieces and put ‌it in the blender, followed by peanut butter, cocoa powder, almond milk, and protein powder.
• Blend on medium speed and then gradually increase the speed to high until the ingredients become smooth and creamy. Make sure there are no lumps.
• If the shake gets too thick, add a bit more almond milk until you reach the desired consistency.
• Pour into a glass and enjoy immediately for maximum benefits.

Recipe 2 - Protein with Fresh Mixed Berries

What you’ll need?

• You’ll need a scoop of protein powder (the type of protein you use is your personal choice).
• You can use either frozen or fresh mixed berries. I prefer frozen berries.
• Half-cup Greek Yogurt or you can use the normal ones that are available in your area.
• One tablespoon of honey for sweetening the shake.
• One bowl of fresh spinach.

How to make it?

1. First, blend the berries and spinach. If you are using frozen berries, blend only the berries and then add the spinach.
2. Then add your protein powder, yogurt, and honey. If the shake looks thick, you can add a little bit of water. If you want to serve it cold, you can add ice cubes instead of water.
3. Now blend all the ingredients again at high speed.
4. Before you pour the shake into a glass, taste it and adjust the sweetness. If everything is perfect, pour it on a shake and enjoy.

Recipe 3 - Fruit Base Protein Shake

What you’ll need?

• For a fruit-based protein shake, you’ll need at least two varieties of fruits. For example, you can use mango and pineapple, pomegranates and watermelon, or whatever you have in your refrigerator.
• Instead of using milk, fruit protein shakes taste better when blended in coconut water.
• One Scoop of protein powder.
• Lastly, keep in handy a tablespoon of chia seeds.

How to make it?

1. Chop the fruits you want to use in your shake. In my case, it’s mango and pineapple. Chop it into bite-sized pieces and blend it at high speed.
2. Now add your protein powder, coconut water, and chai seeds and again blend at high speed.
3. You can add more or less coconut water as per your requirements.
4. Now slice one mango and serve it on a plate and serve the shake into a glass and enjoy.

Recipe 4 - Green Protein Shake

What you’ll need?

• For this protein shake, you’ll need fresh green spinach and kale. These two are the main ingredients, as we’re making our green protein shake.
• To make the shake a little ‌healthier and greener, you also need an avocado and a green apple.
• Also, keep in handy a tablespoon of lemon juice for enhancing the taste.
• One Scoop of protein powder.

How to make it?

1. First thing first, wash the green veggies and put them in a blender, then drop the avocado and apple on top of it. Now blend them at medium speed and gradually increase the speed to high.
2. Once the vegetables and fruits are blended, add a scoop of protein powder and a tablespoon of fresh lemon juice. And again, blend it at high speed. If you want to make the shake a little thinner, you can add some water.
3. Now serve the shake and enjoy the freshness of the green protein shake.

Recipe 5 - Banana Protein Shake

What you’ll need?

Banana protein shake is one of the most common and the easiest to make. You need one ripe banana, a tablespoon of peanut butter, protein powder, oat milk, and cinnamon powder.  

How to make it?

1. Generally, one medium-sized banana is used for making one glass of banana protein shake. If you’re making it for two people, you can go for the large-size banana.
2. Peel the banana and place it in a blender, followed by peanut butter, a scoop of protein powder, a cup of oat milk, and a pinch of cinnamon to enhance the taste.
3. Blend all the ingredients until it becomes smooth and creamy. You can add a little more oat milk if you want a thinner density.
4. Serve and enjoy for quick muscle recovery.

Recipe 6 - Vanilla Protein Shake

What you’ll need?

• To make a vanilla protein shake, vanilla protein powder is recommended. You can use normal protein powder as well, but you will need to add extra vanilla extract to the shake.
• The next thing you need is a cup of almonds and two to three pieces of dates.
• Coconut milk or almond milk as per your taste.

How to make it?

1. First, blend the almonds and dates until they form a coarse mixture.
2. Open the blender lid slowly and add villain extract, protein powder (better if it’s vanilla protein powder), and almond milk.
3. Blend the ingredients at medium speed and gradually increase the speed until the texture is smooth and creamy. You can add a bit more almond milk for a thinner consistency.
4. Serve and enjoy ‌immediately for a refreshing post-workout boost.

Recipe 7 - Protein Shake With the Taste of Your Coffee

What you’ll need?

• One scoop of chocolate protein powder.
• One cup of cold-brew coffee.
• One tablespoon of cocoa powder.
• One cup of unsweetened almond milk.
• Stevia for enhancing the taste.

How to make it?

1. Pour cocoa powder, chocolate protein powder, cold-brew coffee, and almond milk into the blender. To enhance the sweetness, you can add a few drops of stevia.
2. Blend at medium speed and gradually increase the speed until the mixture is smooth.
3. Serve in a tall glass and enjoy the taste of a coffee protein shake.

Try Out the Protein Shake Recipes Now!

In today’s busy world, if you don’t have the time to make protein-rich meals, adding protein shakes to your diet is the easiest way to supplement your body with proteins. Make sure to invest in a high-quality blender and keep a kitchen counter for quick and easy shake preparation.

If you’re looking to increase your muscle mass, add these nutritious and delicious protein shake recipes to the diet list ‌as part of your muscle-building diet plan. And remember, you can adjust the ingredients and quantities according to your taste and dietary requirements.